What Does Your Exercise Regime Look Like????

SueGeer

Hi everyone!!!

I have a set of exercise specially geared to my needs to help strengthen legs (tight adductors esp on left) & core, so there are a lot of stretching, strength & sedentary(ish) exercises combined with a little cardio. I do warm up each session then alternate between Session A & Session B - usually hitting the gym 3-4 times a week + Wednesday Ski Fit/Beach Body class for extra calorie burns.


My regime (With a few notes from trainer):

Warm Up;
1) Foam roll; feet, calves, IT band, glutes, upper back; all 60s each
2) Stretch; frog stretch, frog stretch hips to right side, glute stretch,
kneeling lunge, ankle mobility drill, all 45s each.
3) Activation; front plank x 15s, clams x 15/side, hip hinge x 10

Session A
A1) Step up on big box + one small box 3x8-12 (always start with left leg)
A2) One armed row on cable (thumb to armpit) 3x8-12, use plate no.3-5
B1) Standing press 3x8-12/side using 5-7kg
B2) Single leg glute bridge with 1-2s hold at top 3x10-15/each side
C1) Bodyweight clams 3x10-15/each side
C2) Ab-wheel rollouts 3x6-10
D) Row 2x1000m as fast as possible with 2 minutes rest between reps,
noting time. Try to beat time each session

Session B
A1) Rack pull 3 holes up OR trap bar deadlift 3x5-8 using 30-45kg
A2) Push ups to 4 blocks 3x8-12
B1) Plate squat 3x8 (use 5kg plate and think of this as perfect technique
practice!)
B2) Seated rows 3x8-12 using plate no.8-12
C1) Pallof press with feet wider than shoulders 3x20s each side with plate
no.2-3
C2) Front plank 3x30s hold
D) Cardio
1) Pick cardio kit; x-trainer, bike, rower or hand bike
2) Make sure your heart rate monitor is getting a signal and perform 2
minutes of easy work to elevate heart rate.
3) Elevate the resistance and/or speed on the cardio kit of choice and
perform a hard sprint for 20 seconds
4) Once sprint is over return to easier resistance and/or slower speed
and maintain this until your heart rate has returned to 120-130bpm,
then repeat sprint cycle.
5) For your first session perform 8 sprints and each subsequent session
add one sprint

+ every Wednesday - Beach Body (Summer)/Ski Fit (Winter)

What's your gym regime like???

hbunting86

I don't have gym membership at the moment (yay for being a student... not) - but I'm currently doing the 30 day shred combined with jogging 3 times per week. I also invested in some hand weights and a kettle bell, so I do a lot of abs workouts at home in the space that I have.

Hopefully soon I'll be able to afford the gym, but until then it seems to be working out OK. Your exercises look awesome!

schnarfo

I'm building up to two body pump and two body combat sessions a week. At the moment I'm doing one of each and then using the cario/weight machines in the gym

allana3uk

At the moment I'm doing the same thing at each gym session; I'm hoping to add in an exercise class now and again.

Bike 12 mins
Treadmill 15 mins (2.5% incline, 4.8 kmph)
Arm bike 10 mins
Cross trainer 8 mins
Wave 8 mins

Chest press 3x10 sets, 20kg
Low row 3x10 sets, 22.5kg
Lat pull-down 3x10 sets, 25kg

Step-ups on 9" step (I think, but I've never measured it) using just body weight. 3x10 on each leg. (Leg press machine hurts my knees, so stregthening them with step-ups for the moment)

Overhead tricep extensions 5kg
Bicep curls 6kg

I do ab-work at home as I don't fancy flailing around on the floor with a load of fit people watching me I also do clams and side raises when I remember as I have a tight piriformis. Really need to invest in a foam roller at some point, too, but I know it'll hurt to roll out the knots!!

oskeeter1

This is a typical week for me -

Monday through Friday mornings - i alternate between workout A and B (below). If I'm especially tired though, I'll just walk at an incline for an hour.

Workout A - warmup, 5 set barbell rows, push ups, pullups, 3 sets deadlift; 1 to 2 minute high intensity cardio between each set; 10-15 min moderate intensity cardio

Workout B - warmup, 5 ish sets squats, pullups, bears (clean, front squat, push press, back squat, push press); 1 to 2 minutes high intensity cardio between each set; 10-15 min moderate cardio

If I have a hard day at work, I'll go to the gym and do cardio for an hour in the evening. Wednesdays I bike for 75 ish minutes after work.


Saturday and Sunday - one day bike 20 miles at approx 15 mph, one day do bike sprints for 10 ish miles (18-22 mph) and do yardwork

My motto is to keep it simple and enjoyable. . For all barbell exercises I'm using an olympic barbells, deads are at 200lbs, rows at 110 lbs, squats at 135lbs ( but I do them rear end to the floor), and bears at 70lbs.

Xiaolongbao

No gym.

Run 10k 3x per week.
Swim 1500m between 4 and 7 times per week.
Do a bit of stretching.
Do a bit of core work (nowhere near as much as I know I should).
Throw in a few sessions with Jillian when motivated.

Jemellc

I do about 3 machines a day...

on days that I do strength...
Treadmill 20 mins.
do small weights
Arc Trainer 20 mins.
more weights....stretch.... pushups
Elliptical trainer 20-30 mins.

Sometimes I just go to the gym hop on these machines w/ 10 LB WEIGHTS ..
Arc Trainer 30 mins.
Treadmill 20-30 mins.

paulperryman

6 days a week 60mins a session
mondays or tuesdays are my rest day
Saturday and Sundays train @ 9am
Monday - Friday train straight after work around 4pm

varies to stop boredom but atm a typical day is

15 mins cross trainer (10 incline 20 stride)
10-15 mins on Treadmill incorporating jogging (10Km/h) and walking at (5-6) intervals
10mins on Bike or 4 mins on rower and 9mins on bike
then 20mins on core/weights

Alternate days just 20mins on cardio and 40 mins on free weights and core resistance. Need to do more core as that and joints are my weakest bit

Finish with stretching and 10mins in the steam room

treenuh_x

30 minutes of cardio (walk/jog), free weights, squats, lunges, stretches.